pinch grip wod

MW WOD -WEDNESDAY 02.03.22 – “I SEE BLACK”

WARM UP

Part 1
3 Sets
10 Leg swings (across body) / Leg
10 Alternating Hamstring Scoop Stretch
:30 Forearm Stretch / Both arms

Part 2
Sets 1-3:
:20 Single Unders
:10 Rest
:20 High Knees
:10 Rest
Set 2 & 4:
:20 Double Unders or Attempts
:10 Rest
:20 Walking Lunges
:10 Res

SKILLS & SPECIFIC WARM UP
10 minute to work on Double Unders

Accumulate:
20 DB Windmill
20 DB Turkish Get Up

CONDITIONING
“I SEE BLACK”

AMRAP 12
60 Double Unders
100 mt (5x20mt section) Pinch Grip Walk #2×15/10
every break, add 1 double unders in next round

Score is less Double Unders

GWM WOD – WEDNESDAY 18.04.18

WARM UP
AMRAP 8′
20 Double Unders / 60 Single Unders
10 Butterfly Sit Ups
10 Cal Row/100m Run
10 Plate Ground to Overhead

MOBILITY & SKILLS
Low Back – Shoulders – Kipping

CONDITIONING
3 Rounds For Time:
15 Toes to Bar
100′ (30mt) Pinch Grip Weighted Walking Lunge # 2×20/10*
100 Double Unders
*If the plate touch the ground before 50′, you must come back at last 5′ completed and do 5 burpees before restart.

ACCESSORY WORK
1 Round
35 GHD Sit-Ups
1 Minute L-Sit (Accumulated)
35 GHD Sit-Ups